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Monday, January 24, 2011

WOD

Perform 2 Power Snatches every minute on the minute for 15 minutes (85% of 1RM). For every rep not completed, perform 2 strict pull-ups at end of WOD).

Rest 3-5 minutes.

Then for Time:
50 KB Swings
50 V-Ups


ALSO:

CrossFit 717 and our athletes were featured in an article this Sunday, January 23rd, in the Patriot News "Your Health" Section. Click the link below to check it out!


http://www.pennlive.com/bodyandmind/index.ssf/2011/01/crossfit_enthusiasts_form_fitn.html

















Posted by HEAD PROGRAMMER at 5:54 AM

1 comment:

  1. CallmeSBJanuary 24, 2011 at 11:04 PM

    2 rounds at 105#, 13 rounds at 115#

    Then, 5:05 at 1.5 pood.

    Could have gone a little heavier with the snatches, but maintained form. Couldn't quite do the swings unbroken. V-ups were brutal, and my form wasn't very good. Better next time.

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